In a small bowl combine 1 tablespoon Dijon mustard with 1 tablespoon olive oil, 2 teaspoons fresh lemon juice, and 1 chopped garlic clove. Rub 2 skinless, boneless chicken breast halves (about 8 ounces total) with 1 teaspoon olive oil and place on a hot oiled grill (or broiler). Cook for 12 to 15 minutes, turning once or until a meat thermometer registers 170 degrees. Brush tops with mustard sauce, cook another minute, remove from the grill, and brush the other side with sauce. Store 1 breast in the fridge for Tuesday dinner. While chicken is cooking toss together 2 cups arugula and 2 cups Bibb or other lettuce with 1 teaspoon olive oil and a spritz of fresh lemon juice and salt to taste. Top with 1 of the chicken breasts, sliced. Serve with 1 slice of whole-wheat bread dipped in 1 teaspoon olive oil.

Tuesday's Menu:

Breakfast

• Cereal with Peaches

Have 1 1/4 cups Kashi Good Friends cereal (or 150 calories of any other cereal with at least 5 grams fiber) with 1 cup fat-free milk. Top with 1 sliced peach and 2 tablespoons almonds or other nut of your choice.

Spread 2 whole-wheat crackers (such as 2 Ak-Maks, or 50 calories of another cracker) with 2 teaspoons peanut butter and 1 teaspoon honey. Have them with a 12-ounce fat-free milk latte.

Dinner

• Bulgur Wheat Pilaf with Steak Kabobs

Bring 1 cup low-sodium chicken broth to a boil. Add 1/2 cup medium- or thick-grain bulgur wheat and half a cinnamon stick. Simmer for 25 minutes. Check toward the end; if dry, add a little more water or stock. Meanwhile, divide 9 ounces of tenderloin slices (trimmed of fat) in half (will cook down to about 6 ounces). Thread 2 skewers, each with half the meat and a few onion wedges. Cook kabobs for about 4 minutes on the grill; flip and cook another 4 minutes. In a toaster oven, heat 1 tablespoon pine nuts for about 2 minutes. (Watch them, as they burn easily.) When everything is cooked, top 3/4 cup cooked bulgur wheat with pine nuts and 1 of the beef skewers. (Reserve the other skewer for Thursday lunch and the rest of the bulgur for Thursday dinner.) Serve with yogurt sauce: 1/2 cup low-fat yogurt mixed with 4 tablespoons minced cucumber and a pinch of dried mint (if desired). Reserve half the sauce for Thursday lunch. Have the rest of the cucumber, sliced, and 1 or 2 handfuls of cherry tomatoes.

Friday's Menu:

Breakfast

• Cereal with Fruit

Have 1 1/4 cups Kashi Good Friends cereal (or 150 calories of any other cereal with at least 5 grams fiber) with 1 cup fat-free milk. Top with 1 sliced peach or 1/2 cup blueberries and 2 tablespoons almonds or other nut of your choice.

Lunch

• Garbanzo and Feta

Combine Thursday's leftover garbanzo/tomato stew with 1/4 cup feta. Eat at room temp or heated, along with half a whole-wheat pita. For dessert, have 1 ounce chocolate, preferably dark because it's got more phytonutrients (check label for no more than 140 calories).

Rub two 6-ounce trout fillets with 1 teaspoon olive oil. Slice 1 medium eggplant into strips or rounds, rub pieces with 2 teaspoons olive oil. Put fish and eggplant on the grill (or in the broiler) along with a smallish (5- to 6-inch) ear of corn. Cook fish, flipping once, for 8 to 10 minutes. At the very end, brush fish with 2 teaspoons olive oil mixed with 1 clove of garlic, crushed, and 3 teaspoons lemon juice. Grill eggplant and corn until ready (eggplant should be soft, corn slightly browned). Have 1 fish fillet (reserve the other for Saturday lunch), corn, and a third of the eggplant (reserve rest for Saturday dinner).

Saturday's Menu:

Breakfast

• Tomato Scrambled Eggs

Have 2 eggs, scrambled with about 3 halved cherry tomatoes in 1 teaspoon olive oil. (Try omega-3-enriched eggs if you can find them.) Enjoy with half a whole-wheat pita (entire pita no more than 120 calories), toasted, and one quarter of a medium cantaloupe.

Lunch

• Fish Salad with Pita Chips

Slice remaining half of breakfast pita into small triangles. Brush with 1 teaspoon olive oil and sprinkle with pepper and a pinch of oregano. Toast until crispy. Meanwhile toss 2 cups mixed greens with 2 teaspoons dressing of your choice. Top with Friday's leftover fish fillet, cut into bite-size pieces, and the pita wedges.

Snack

• Latte

Have a 12-ounce latte made with fat-free milk, with 2 pumps of flavored syrup.

Have a 4-ounce glass of wine at lunch or dinner. Or have an 80-calorie treat of your choice.

Make labne (yogurt spread) for Sunday breakfast: Put a coffee filter into a metal sieve over a mug or other container. In a small bowl, mix 1 cup plain, low-fat yogurt with a dash of salt. Spoon yogurt into coffee filter, cover with plastic wrap, refrigerate overnight.

Sunday's Menu:

Breakfast

• Bagel with Yogurt Spread

Spread 3 to 4 tablespoons labne (the yogurt spread that you made Saturday) onto a medium/small toasted bagel (about 2.8 ounces, 220 calories), preferably made with some whole grain, such as Lender's Honey Wheat. If desired, add chopped chives or scallions. Serve with one quarter of a medium cantaloupe and 1 cup fat-free milk.

(Have 1 serving of the turkey kabobs, as specified in recipe, and about 1/4 cup of the tomato jam. Save another serving for next Monday's dinner.) Serve with 1 medium baked potato topped with 1 teaspoon butter and 2 to 3 tablespoons labne. For dessert, have 3 Hershey's kisses or a 4-ounce glass of wine or another 80-calorie treat of your choice.